Traditional recipes

Curried Vegetable and Tofu Couscous

Curried Vegetable and Tofu Couscous

Ingredients

  • 1 5.7-ounce box curried couscous mix
  • 1 12-ounce package extra-firm tofu, drained, patted dry, cut into 1/2-inch cubes
  • 1 medium-size onion, chopped
  • 1 medium-size red bell pepper, coarsely chopped
  • 3/4 cup chopped fresh cilantro, divided

Recipe Preparation

  • Following package directions, prepare curried couscous. Add currants while couscous steams.

  • Heat olive oil in very large heavy skillet over medium heat. Add tofu in single layer and cook without stirring until just golden, about 4 minutes. Turn tofu over and cook 2 minutes longer. Transfer tofu to couscous. Add broccoli, onion, and bell pepper to skillet; cook over medium-high heat 2 minutes without stirring. Continue to cook vegetables until crisp-tender, stirring constantly, about 4 minutes. Add 1/2 cup water; increase heat to high and bring to boil, stirring to scrape up browned bits. Mix in 1/2 cup cilantro. Season vegetables to taste with salt and pepper. Mix couscous, vegetables, and cooking liquid in large serving bowl. Garnish with remaining 1/4 cup cilantro and serve.

Recipe by Brooke Dojny, Melanie BarnardReviews Section

Curried Vegetables Over Couscous

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If desired, you can add pan-fried tofu cubes to this light, spicy main dish. Just cook the tofu in a bit of vegetable oil while the cauliflower simmers. Use the full amount of cayenne if you like a real kick to your food.

Ingredients

  • 1 tsp. turmeric
  • 1/8 to 1/4 tsp. cayenne pepper
  • 1 medium onion, halved lengthwise and thinly sliced (1 cup)
  • 1 head cauliflower, cut into bite-size pieces (5 to 6 cups)
  • 1 cup vegetable broth
  • 1 1/2 tsp. salt
  • 10-oz. instant couscous
  • 2 zucchini, quartered lengthwise and cut into 3/4-inch slices (2 1/2 cups)
  • 1/4 cup chopped fresh cilantro
  • 1 Tbs. ground coriander
  • 1 1/2 Tbs. vegetable oil
  • 6 oz. cremini mushrooms, quartered
  • 1/2 tsp. ground cumin
  • 1 Tbs. minced fresh ginger

Preparation

In 4-quart Dutch oven, heat 1 tablespoon of oil over medium-high heat. Add mushrooms and cook, stirring occasionally, until nicely browned, about 5 minutes. Transfer to plate.

Add remaining 1/2 tablespoon oil to pan and heat over medium heat. Add cumin cook, stirring constantly, for 30 seconds. Add ginger, coriander, turmeric and cayenne and cook, stirring, for 30 seconds. Reduce heat to low. Stir in onion and cook, stirring often, until softened, about 4 minutes. Add cauliflower, broth and salt. Cover, increase heat to medium-low and simmer until cauliflower is barely tender, about 12 minutes.

Meanwhile, prepare couscous according to package directions.

Add zucchini and reserved mushrooms to cauliflower mixture. Cover and cook for 4 to 5 minutes. Stir in cilantro, cloves and cardamom. Serve over couscous.


Recipe Summary

  • 2 bunches green onions
  • 1 (14 ounce) can light coconut milk
  • ¼ cup soy sauce, divided
  • ½ teaspoon brown sugar
  • 1 ½ teaspoons curry powder
  • 1 teaspoon minced fresh ginger
  • 2 teaspoons chile paste
  • 1 pound firm tofu, cut into 3/4 inch cubes
  • 4 roma (plum) tomatoes, chopped
  • 1 yellow bell pepper, thinly sliced
  • 4 ounces fresh mushrooms, chopped
  • ¼ cup chopped fresh basil
  • 4 cups chopped bok choy
  • salt to taste

Remove white parts of green onions, and finely chop. Chop greens into 2 inch pieces.

In a large heavy skillet over medium heat, mix coconut milk, 3 tablespoons soy sauce, brown sugar, curry powder, ginger, and chile paste. Bring to a boil.

Stir tofu, tomatoes, yellow pepper, mushrooms, and finely chopped green onions into the skillet. Cover, and cook 5 minutes, stirring occasionally. Mix in basil and bok choy. Season with salt and remaining soy sauce. Continue cooking 5 minutes, or until vegetables are tender but crisp. Garnish with remaining green onion.


Curried Israeli Couscous

Posted By Savita

I love pearl couscous and whenever I can find some rainbow couscous in the store, I love serving curried couscous with lots of vegetables for dinner.

Israeli Couscous also known as Ptitim or Pearl Couscous are small, round, pasta-like granules made from semolina and wheat flour that is a wonderful staple ingredient in many recipes, only when you know how to cook it.

The key is in toasting the couscous to bring out it's nutty flavor just like we toast rice sometimes for nutty texture. After toasting, when pasta is cooked, it gets a little texture which goes very well with sauted vegetables. Filling, satisfying and still vegetarian.

I grew up eating homemade semolina and wheat flour pasta pearl noodles. When I tried Pearl Couscous first time, I could immediately link the taste to my childhood wheat pasta memories. But my childhood version of pearl pasta was a sweet dish, sautéed in butter and then cooked in milk like a pudding.

I made a savory curried vegetables side with these pearls last night. My vegetables love is shining in this recipe with lots of bell pepper, cauliflower and as usual, curry I can never have enough.


Curried Tofu with Couscous and Scallions

For the curried tofu: Peel the onion and garlic and purée with 2 tablespoons oil and the curry powder. Cut the tofu into cubes and marinate in the mixture for at least 30 minutes.

For the couscous: Peel the carrots and slice. Trim the scallions, rinse and thinly slice on this bias. Blanch the carrots and scallions in boiling salted water for 1-2 minutes, drain and then rinse under cold water until cool.

Rinse the cilantro, shake dry and pluck the leaves. Heat the remaining oil in a nonstick frying pan and sauté the tofu until golden brown.

Meanwhile, prepare the couscous according to package instructions then fluff with a fork.

Arrange the couscous and vegetables on serving plates, top with the tofu and sprinkle with cilantro. Serve sprinkled with a little curry powder.


Reviews ( 61 )

I reviewed this when it was first published and I'm still making it 12 years later, which should say something. For the two of us, I halve the recipe but use all the spices indicated and generally use a poblano or anaheim pepper instead of the bell. I cook it for about 40 minutes on the stovetop the night before, then let the flavors meld overnight. Great with white basmati rice, yogurt/cucumber raita, and a dollop of an Indian pickle like Patak's eggplant relish.

Excellent recipe. I use sweet potato instead of white potato as it's healthier. I also add an extra 1tsp of curry powder and use babas curry powder for a more authentic taste. I will often throw in extra vege depending on what I have on hand to use up. Love this recipe and make it frequently. Excellent for winter lunches for work.

I made this on the stovetop with a few modifications and it turned out fantastic! I did not have green pepper or beans, and I also didn't have green peas or I might have added those as well. I took the suggestion from another reviewer to use a sweet potato instead of adding brown sugar, and that was perfect! I also more than doubled the spices -- I really like curry! I did not have coconut milk (oops) so instead I used coconut oil and a mixture of plain yogurt and milk (turns out I should not have used milk but all yogurt instead, because I had to thicken the mixture later on with cornstarch). Overall I would definitely make this again with these modifications!

This is a very mild curry but the tastes blend nicely. We served this as a single-dish meal complemented with rice. Both my wife and I thought it was much better than the normal cooking light meatless dishes. We enjoyed it for dinner and actually ate all the leftovers over the next couple of days.

The squeeze of lemon transforms this dish from ordinary to extraordinary.

I've made this recipe several times. It's delicious. I've done it in my slow cooker and on the stovetop. I prefer the slow cooker. Also, I use a poblano pepper instead of green bell pepper and use a couple of shakes of pepper flakes instead of cayenne. After you make it once, you can know how to adjust for the amount of heat you like. Serve with a large dollop of yogurt! Yum!

I, like others used more spices than the recipe calls for and substituted cauliflower for the potatoes and then left it in the crockpot on low for 8 hours. It was really good, not too mushy and had good flavor. I'll definitely make it again.

Like all, I doubled the spices. Also, I decided to use the sweet potato. I highly recommend if you do, leave out the brown sugar. It's a little too sweet for my taste. Didn't have the lemons -- going to squeeze those into tonight's leftovers and I am sure that will help.

Very good. Was concerned that curry may come through to strong, but not so. The Serrano pepper is a great addition ( I have enough Serrano peppers now to last a long time). We didn't have the baby spinach, used slightly larger leaves and it was great. A pleasant surprise. My wife is not a big meat person, but I enjoy, so I grilled some smoked sausage and added to my portion. Something to consider. Corn muffins on the side and we enjoyed.

Wonderful! The flavors, the fresh ingredients ( though I used canned beans for convenience), the colors and the nutrition stats all combined to make a great vegetarian meal. Thanks to other reviewers, I doubled the spices (and used some garam masala) so the dish was flavorful without being overwhelming. However, the recipe is very flexible so it would be easy to accommodate many tastes. The squeeze of fresh lemon at serving was a great touch. I made this on the stove so I could control the doneness of the vegetables ( we HATE mushy vegetables!) I used the whole can of coconut milk, and doubled the spices, otherwise I made the recipe as written. This made an ample amount, and we are looking forward to the leftovers. I highly recommend this dish.

This dish is excellent. I tripled the spices like other reviewers suggested. The flavor burst in my mouth. I also used freshly ground spices.

This was a great recipe, but I modified it a bit because I love spicy food. Per a past suggestion, I doubled the brown sugar. I used canned chick peas. To add an extra kick, I used two serrano chiles, a hot curry powder, and a generous amount of cayenne pepper. Lots of flavor!

This was outstanding. I cooked it in a pot on the stove for 2 hours on low-med heat and it came out perfect. I used sweet potatoes, too, and got great results.

I think this recipe is wonderful! I served over rice and it was very filling. The recipe makes probably 10 servings, not the 6 listed. I made a few adjustments to the recipe as follows: cinnamon in place of ginger, canned chickpeas over freshly cooked, and red pepper flakes rather than red ground pepper.

Wanted more intense spices so I addded more curry powder, a teaspoon of cumin, a teaspoon of tumeric and a tablespoon of mustard seeds. Also thought an extra teaspoon of brown sugar was needed to counter the bitterness of adding undrained tomatoes. I used canned chick peas. The curry was delicious.

This is an awesome quick, healthy recipe. I do add several times the amount of curry powder to it - I use almost a whole bottle. Also use a lot of cayenne - we like spicy food. I also add several times the amount of spinach. If you play with the spices, it isn't bland at all as some reviewers have said. Also, I like the veggies to meld together, so I cook it for about 10 hours, sometimes 12, but you should definitely cook it less if you don't care for mushy veggies. I have to admit that I made it with regular coconut milk once because that is all I had and it was even better. Swapping out the potatoes for sweet potatoes is another good option. I wouldn't serve it to company, but this is a great mid-week recipe and makes excellent leftovers.

Very good! We all enjoyed it. I doubled the spices and it was *almost* enough, so I think as written it would be much too bland. I served this over quinoa with whole wheat pita.

Totally amazing! Everyone in my family loved it, even our "picky eater." We used a pressure cooker instead of a slow cooker. (Six minutes once it reached full pressure). Omitted the potatoes, just because we didn't have any. Also doubled the tomatoes (crushed rather than diced) because that's the size can we had, and therefore omitted the broth. Finally, used a jalepeno instead of serrano - again, this was what was on hand. The whole thing was perfect! Clearly this is a recipe that can handle some substitutions/changes and still be great. This one's a keeper.

I sautéed my onions, etc. and put everything in the crock, subbed sweet potatoes for white because I had some, added an asian eggplant. Then I read the reviews. opened the lid and dumped in more curry powder, turmeric, and a second Serrano chile. At one point I had a taste and added about 1 Tablespoon brown sugar to curb the edgy, raw taste of the spices. I noticed about 4 hours in to cooking time that the veggies were very near done, so I turned the crock down to low. An hour later the sweet potatoes were looking awfully soft and the eggplant was mush so I turned the crock off. Added the spinach and half the can of coconut milk stirred, tasted, added the second half of the coconut milk. It was missing some depth of flavor so a few dashes of fish sauce were slipped in. Better, a few more dashes might of been appropriate. The dish was more visually appealing after adding the spinach and coconut milk. It tasted fine, but I doubt I'll make it again.

I doubled this recipe for a crowd of 10 and had plenty of leftovers. Used chicken stock because that's what was on hand. Add cilantro garnish which was yummy. Added extra curry, could have used more. I prepped all the veggies and tossed in fridge the night before. I think this helped marinate the flavors. I also didnt seed the serranos, kept some heat. It still was missing a little flavor so I added some Sirachrya on my plate.

This was a great crock pot recipe. Good flavor. If you like things hotter, I would recommend using a hotter curry powder. We served this with cooked quinoa, which helped absorb the extra sauce. I think next time I would add some more non-starchy veggies (mushrooms, kale, etc.) just to give it a rounder assortment of veggies and different textures.

i made this for dinner tonight and it was delicious. after reading some of the other reviews, i did add more spice than what the recipe called for, esp. the curry and pepper. i did also add some paprika. i simmered in the crock pot on low for the entire day and my veggies did not get mushy at all. instead of using the vegatable stock, i opted for some chicken stock and it was awesome. i think that next time i might even do some chicken in it! This recipe is great and tweak it to how hot or mild you like it. you can also add whatever veggies you like too, i would use hardy ones so that they hold up to be cooked for so long. Great basic recipe and i will defenetly be making this again!

This was delicious! I just simmered it on the stove top for a total of about 45 minutes, rather than using a slow-cooker, so I had no problem with overcooked veggies. I used quite a bit more curry powder than called for and threw in about a tablespoon of chili garlic sauce in lieu of the hot pepper. I served it over quinoa. It was easy to make and the smell as it was cooking was fantastic!

This was sooooo yummy!! The only thing I changed was a white potato for a sweet potato! I served it on a bed on brown rice. Great winter meal and my one year old even liked it! Yummy:)

we really enjoyed this recipe. you can easily switch up the vegetables, use frozen or canned, etc. next time i will use more curry powder - I always find that the flavor never comes through as strongly as the smell!

This is an amazing recipe. I can sort of understand some reviewers complaining it was bland, but like any recipe, you add spices, salt and pepper to your own taste. I doubled the curry and added a tablespoon of paprika while cooking. I cooked it on high for 4.5 hours - just "know" your crock pot and how it cooks to gauge timing. I served the dish on couscous (as included in the recipe) and topped it with a dollop of light sour cream, cilantro and squeezed the lemon wedge over it just before digging in. I thought it was awesome. and even better as leftovers.

I agree with other users, I don't think it is "worthy of a special occasion", but its a good recipe. I made mine spicier by adding two jalapenos and about a tsp of cayenne.. it was very spicy. Should definitely be served with couscous or quinoa. I don't know if I will try to make it again.

Wanting to err on the side of too spicy rather than bland, I tripled the curry powder, garlic, red pepper, and ginger doubled the pepper then added 1 tablespoon garam marsala. This turned out to be an excellent level of spice for my family (who scorn a pansy curry). I substituted sweet potatoes for the baking potatoes and loved that flavor and visual appeal. Served on brown rice with a dollop of greek yogurt and cilantro.

I"m moving at the end of the week and was looking for a recipe that would help me clean out my pantry and refrigerator. This fit the bill! Like another reviewer said, this is a good recipe, but not spectacular. I think you could substitute in a lot of ingredients - squash, sweet potato, different bell peppers, different kinds beans. I am not sure if I would make it again.

This recipe was just okay- I ended up cooking it on low for 12 hours (set it before I left for work). I didn't really feel it had a great flavor and seemed overall bland.

Woah, this is seriously good. no meat needed, absolutely satisfying and delicious. I did mine on the stove and used sweet potatoes and kale instead of regular potato and spinach. Doubled the curry and added some extra serrano chili. Served over couscous.

I substituted sweet potato for the white and didn't use spinach (because I didn't have any!). This is a great recipe, tasty and easy to make. Will make again for sure. Great for lunch on its own or with fish or chicken on the side.

Good recipe, not great..not a ton of flavor. I doubled the amount of curry, used 2 serrano chiles, and doubled the red pepper - still not enough flavor/spice for my liking so I added some sriracha before serving, which did the trick. I accidentally put the coconut milk in at the beginning, but that was fine. I cooked mine on high for 3.5 hrs and it was definitely done (even though I increased the amount of veggies). LOTS of leftovers!

I'm not sure this is "worthy of a special occasion," but it is a good weeknight staple. I will make it again. I skipped the oil in the beginning and just used cooking spray. I added equal parts garam masala spice to the recipe, and doubled the amount of spice overall, and that seemed about right to me. I know some other reviewers said it was bland, so I wanted to kick it up, and it was tasty. The garam masala made it a bit sweeter, and more complex, I think, which was good. I used a jalapeno instead of the called-for pepper, which was fine, and I used the entire can of coconut milk (because the recipe calls for 1 cup, which leaves about 1/2 cup left in the can, and what are you going to do with that?). This was good in the recipe, to me. Served over brown rice. Topped with sumac (a tangy spice). Excellent for weeknight!


500 Recipes for McDougall Maximum Weight Loss Diet

The following is a clickable list of recipes from the McDougall Newsletters that comply with the Maximum Weight Loss (MWL) guidelines.

Entrees, Sides, Beans

Lani Muelrath, M.A., is Fitness Expert for the McDougall Online Health & Medical Center

Sauces & Gravies

Breakfast, Snacks, & Desert

About the MWL and Non-MWL list of recipes from the McDougall Newsletters.

On the MWL list I did not include recipes that had pasta, bread, tortillas, tofu, soy milk, nuts, peanut butter, tahini, sesame oil, flour, fruit juice or more than a tiny amount of dried fruit.

I did include recipes with corn starch and couscous because there are recipes with those ingredients in the MWL Program book. I included a couple of recipes with sugar on the MWL list even though McDougall recommends only using sugar on the surface of food in the MWL book.

In the MWL book McDougall specifically says to avoid soy milk but he lists fat free soy milk & rice milk as an acceptable milk substitute. So when I saw soy milk listed in a recipe I considered it not MWL. If it listed ‘soy or rice’ milk I considered it MWL.

If there was a Non-MWL ingredient in the recipe’s ingredient list with (optional) after it, I did not include it on the MWL list. However, if in the hints it suggested adding a Non-MWL ingredient when serving the dish (such as a spoonful tofu sour cream on your chili or serving a soup with crusty bread) I kept it on the MWL list.

Many of the non-MWL recipes could easily be converted to MWL by changing just one ingredient. Like changing the soy milk to fat free soy milk, or the tofu to beans, the pasta to brown rice, or leaving out the optional nuts or olives.

As a final disclaimer, I made these lists as a helpful tool for myself and to share with other McDougallers. The two lists have nearly 500 recipes and I would not be surprised if I made an error or two when compiling the list. So please use your own judgment when deciding if a recipe would help you meet your health goals. Best wishes.
Letha


This couscous salad or couscous pilaf is perfect for those days when you don&rsquot have time to cook but still want to enjoy a filling lunch or dinner that will be ready in no time. Add some canned beans for protein, some salsa for flavor and that&rsquos it &ndash you&rsquore ready to serve it!


Butternut Squash Curry with Tofu

Posted By Savita

Easy Butternut Squash Curry with tofu, cauliflower and aromatic curry spices. Reminiscent of vegan Tikka Masala, this creamy silky curry sauce need 15 minutes prep, is loaded with flavor of butternut squash, and curry. Makes a perfect curry bowl to serve for meatless family dinner. Vegan, gluten free.

Oh, and I use leftover butternut squash soup to prepare this amazingly silky squash curry sauce. Drum-roll!! You can even use fresh pureed butternut squash, Or even pumpkin or acorn soup leftovers from refrigerator. Options are endless.

Do you have leftover butternut squash soup in your refrigerator? I often have leftover or frozen batch of butternut squash soup in my refrigerator during Autumn season. Specially when I'm working on Squash Recipes, I have it in abundance. Even though my family loves squash soup, sometimes no one is ready to eat leftover or reheated soup. On those picky days, in my home, I often make this quick curry and all of a sudden, leftover soup is welcomed and even bowls are wiped clean with Garlic Naan. (You can also check my No Yeast Naan Recipe to serve on side.)

Remember, the Butternut Squash Soup with Coconut Milk I shared this Monday? That was the inspiration behind this curry bowl. Does it look tasty? It is the leftover of same soup turned to yummy Curry Bowl. What not to like?!

MAKE YOUR OWN BUTTERNUT SQUASH CURRY:

In this recipe, the creamy butternut squash soup makes delicious curry sauce. Once curry sauce is ready, you can easily adapt this recipe to be vegan, meat-less or even meat-full.

To make Squash Curry, I start by sauteing the aromatics - onion, ginger, garlic. Then add curry powder with other spices. Cook until curry mixture is fragrant. Next, add Butternut Squash Soup (or puree) with some vegetable/chicken stock. Cook covered for 8-10 minutes or until curry sauce is thick, creamy and oil comes on top. In this time, squash absorbs the delicious curry flavor. Finish the sauce with sugar, lemon juice, and coconut milk or cream per taste. That's it! Squash Curry Sauce is ready to devour.

It is really a magic sauce you can use any way you prefer. For

Vegetable Squash Curry, add sauteed cauliflower, tofu, bell pepper or green peas.
Chicken Squash Curry, add sauteed chicken. Even leftover rotisserie chicken, grilled chicken or roasted turkey will work.

Depending upon vegetable or chicken used, I cook Squash Curry Sauce half time then add vegetables/chicken and continue cooking 4-5 minute more to develop flavor. This is good way to infuse each other's flavor e.g. to give chicken flavor to sauce and sauce flavor to chicken. Plus it gives time to veggies/chicken to heat through.

I originally posted this recipe 5 years ago. Today, when I saw some squash soup in refrigerator. I felt this recipe is calling me. In original post, I made Curried Butternut Squash with Tofu. Today, I deiced to also add some cauliflower for more substantial vegetable curry. I have updated recipe description, pictures to make it come back to life.

CREAM OR COCONUT MILK CURRY:

When I use cream based butternut soup, I finish curry with little bit of cream. Often if soup is thick and rich, you will not even need cream. So, I recommend to adjust as per taste. Like wise, when using coconut milk butternut soup, I finish sauce with coconut milk. This helps keep a vegan soup to vegan curry.

That said, don't limit yourself to soup or even butternut. Any squash soup or squash puree will work for this Curry Sauce. Just remember to adjust seasonings - salt, lemon juice, sugar, paprika, and cream as per taste.

Remember to use good quality Curry Powder. Curry powder complements creamy and tangy rich sauces. No matter what is the flavor of butternut squash soup, the addition of curry and spices transform this recipe to a new bowl of flavorful curry. In-fact, for lazy days, I even buy squash soup from store to have curried squash and tofu dinner with side of steamed rice. Yumm!

CHILI (PAPRIKA) OIL
The delicious red oil you see on top of curry is Sweet Paprika and a tbsp of cooking Oil heated and drizzled on top. It adds delicious smokey flavor to squash curry. Optional but I recommend trying it once. To make oil, heat oil in small pan or spoon, add paprika and remove from heat. You don't want to burn paprika. It should just be heated through and mixed with oil. Drizzle on top of curry and enjoy.


Time-saving tips when making satisfying vegan salads

The downside of making meal salads is that they have many different components, and can take a while to prepare if you’re working from scratch. Here are a few time-saving tactics:

  • Big batches of whole grains: Whole grains can take a while to cook, so include a big batch of your favorite in your weekend minimum viable meal prep session. Or just make extra when you cook on a weeknight. Doubling or tripling the amount of grain cooked doesn’t take much more time, and it will save you dishwashing time. Just refrigerate in an airtight container. Grains also freeze very well – don’t forget to label your containers!
  • Roasting vegetables is better done on the weekend, because it takes at least 30 minutes. You can roast two, three, or four baking sheets’ worth of veggies to contribute to a few of your weeknights’ meals, making the most of your oven’s space and energy. If you have an air fryer, you can roast small batches of veggies right before dinner in a reasonable time.
  • Canned beans are perfectly well suited to using in salads. If you want to go extra fancy for a special occasion, it’s nice to roast or air-fry the chickpeas, or pan-fry them with a smidge of oil for extra crispiness.
  • Buying pre-washed greens will save you lots of time. I prefer the “power greens” mix that includes baby kale, swiss chard, and spinach, or just kale for a more robust nutrition profile. Arugula is also great – and a cruciferous veggie (like kale). The “baby” leaves are more tender and don’t require massaging.
  • Double the dressing or sauce recipe and freeze the extra (with a label!). It will be perfectly fine to use after a good re-shake later.